Ask Dr. Stork: How Can I Beat Back Pain?

Q: My lower back is stiff and achy in the morning. What can I do?—Pamela Rossetti, Worcester, MA

A: Plenty! And you're certainly not alone. More than 90% of us will experience lower-back pain and stiffness at some point in our lives. Just bending over to tie your shoes or lifting a bag of groceries can be enough to cause a lumbosacral strain, in which the muscle fibers of the lower back are stretched or experience tiny tears. It's not uncommon to have some morning stiffness and pain with this injury, but you should feel better within a few weeks. Warm showers, heating pads, or gentle stretching may help.

Also, it's a myth that you need to rest a strained back for weeks on end—this is more of a "use it or lose it" situation. So take it easy for the initial 72 hours of a lumbosacral strain, then begin to engage in gentle activity as tolerated. After the recovery phase, staying fit can help prevent back pain in the first place. Do plenty of core-strengthening moves. A sore back often occurs if your abs are weak and your back has to compensate to keep you upright.

To prevent future pain, look at activities in your life that could cause discomfort. Do you hunch over a computer and need a more ergonomic work setup? Maybe you're sleeping in the wrong position—stomach sleeping can be bad for your back. Instead, lie on your back with a pillow under your knees, or on your side with a pillow between your knees. (Also see our tips on how to prevent back pain at work.)

If the stiffness has come on more slowly, it could be due to degenerative disk disease, in which the soft cushions between the bones of your back shrink and stiffen over time. As with a strain, this usually improves with physical therapy and simple lifestyle modifications.

Some causes of back pain are more concerning, so if you experience pain radiating down your leg, weakness, numbness, or fever—or if you're just plain worried—consult your doctor.

TRAVIS STORK, MD, is an ER physician, cohost of TV's The Doctors, and the author of The Lean Belly Prescription.